No tags yet.
WARM-UP
1) Dynamic Running Warm-Up
2) Hollow Body Holds, Rocks & Tucks
3) Banded Pull Apart Series
4) Banded Glute Series
ACTIVE MOBILITY
1) Lat Smash & Stretch
2) Bicep & Tricep Smash
3) Calf & Shin Smash
4) Anterior Ankle Mobilization
GIRLS WOD: “Running Mary” Perform a 20-minute AMRAP with the following:
5 HSPU
10 Alternating Pistols Squats
15 Pull-Ups
Every 3-minutes Run 200m
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: KB Bird Dog w/Row, 10 R/L for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility